Do Athletes Drink Cola for Performance?

December 24, 2025 •

3 min read

According to sports dietitians, many endurance athletes like triathletes and ultra-marathon runners do, in fact, drink cola, particularly during the later stages of a race. This practice, which might seem counterintuitive to a healthy diet, serves a specific purpose in sports nutrition and recovery.

Quick Summary

Athletes sometimes use cola during endurance events for a quick carbohydrate and caffeine boost. It is not recommended for regular hydration but can be a strategic tool for mitigating fatigue during the final stages of a race.

Key Points

Strategic Fueling: Athletes, particularly endurance racers, use cola for a rapid energy boost from simple sugars when muscle glycogen is low.
Caffeine for Focus: The caffeine in cola acts as an ergogenic aid, boosting alertness and reducing the perception of fatigue during competition.
Endurance-Specific Use: This strategy is typically reserved for the late stages of long-duration events like triathlons and ultramarathons.
Not a Daily Drink: Cola is not a substitute for water or balanced sports drinks and lacks the necessary electrolytes for proper hydration.
Practice in Training: Athletes must practice with cola during training to assess personal tolerance and minimize gastrointestinal issues on race day.
De-Gassing is Common: Many athletes de-fizz the cola to prevent bloating and gas during a race.
Beware the Crash: Starting cola consumption during a race requires continuous intake to avoid a sugar and caffeine crash.

The Science Behind Athletes and Cola

While not a primary source of nutrition, cola can serve a specific, strategic purpose for high-performance athletes, particularly those in endurance sports. The key components that make it a useful tool are its high concentration of simple carbohydrates (sugars) and its caffeine content. These two elements can provide a significant physiological benefit when an athlete's energy stores are depleted and mental fatigue sets in.

Carbohydrate Replenishment

During prolonged exercise, muscle glycogen stores become depleted. Regular cola provides a dense source of simple sugars, which are quickly absorbed and can give the athlete a rapid energy boost to continue performing. For context, a standard 12-ounce can of cola contains approximately 39 grams of carbohydrates, making it a highly concentrated fuel source when needed most. The speed at which the body can process this sugar is crucial during the final, grueling miles of an Ironman or ultra-marathon.

The Performance-Enhancing Effects of Caffeine

Caffeine is a well-documented ergogenic aid, meaning it can enhance athletic performance. When ingested, it stimulates the central nervous system, leading to increased alertness and reduced perception of fatigue. This effect is particularly valuable during the late stages of an endurance event when mental fatigue is a major obstacle. Studies have shown that caffeine can improve endurance performance by mobilizing free fatty acids for energy and by influencing the release of hormones like epinephrine. The modest amount of caffeine in a serving of cola can be enough to provide the needed jolt without causing jitteriness, especially for athletes not accustomed to high caffeine intake.

Potential Downsides and Strategic Considerations

Despite its benefits, consuming cola during exercise is not without risks and requires careful planning. The carbonation can cause gastrointestinal distress, such as bloating and gas, which can be particularly problematic for runners. To mitigate this, many athletes de-gas the cola beforehand. Furthermore, the high sugar content can cause a dramatic blood sugar spike, followed by a crash if not managed correctly. Therefore, athletes must continue consumption once they start to avoid a performance-killing low.

Best Practices for Using Cola Strategically

Test in training: Never try a new nutritional strategy on race day. Athletes should practice with cola during long training sessions to understand how their body responds.
Use late in the race: Cola is most effective when used strategically during the later stages of an endurance event when fatigue is highest and glycogen stores are low.
Consider diluting: Some athletes mix cola with a sports drink or water to create a mixture that is easier on the stomach and maintains an optimal carbohydrate concentration.
Prioritize electrolytes: Cola is not a primary source of electrolytes. Athletes must supplement with proper electrolyte replacement drinks or other sources to maintain proper hydration.

Comparison: Cola vs. Dedicated Sports Drinks

To illustrate the differences, here is a comparison table outlining the key features of cola versus a typical sports drink.


Feature	Cola (e.g., Coca-Cola)	Dedicated Sports Drink (e.g., Gatorade)
Primary Fuel Source	Simple sugars (sucrose, fructose) for rapid energy.	Balanced blend of simple and complex carbohydrates.
Caffeine Content	Contains a modest amount of caffeine for a stimulant effect.	Generally caffeine-free, though some specialized products may contain it.
Electrolyte Balance	Low sodium content (e.g., 12mg/100ml in the US), insufficient for repletion.	Formulated with specific electrolyte concentrations (sodium, potassium) for effective rehydration.
Gastric Comfort	Carbonation can cause GI issues for some, requiring de-gassing.	Typically non-carbonated to minimize gastrointestinal discomfort during exercise.
Nutrient Density	Lacks essential vitamins and minerals.	Often supplemented with vitamins and minerals.

Conclusion

Yes, athletes drink cola, but it is not a daily beverage and is used with careful consideration for specific race-day scenarios, particularly in endurance sports. The combination of simple sugars for quick energy and caffeine to combat fatigue makes it a valuable, though unconventional, tool for some athletes during the final stages of a prolonged event. However, it requires prior training to manage the potential downsides like carbonation-induced gastrointestinal distress and sugar crashes. It is a supplement, not a replacement for proper hydration and a balanced nutritional plan. The key is informed, strategic use rather than casual consumption, ensuring the potential benefits outweigh the risks.

For more in-depth information on sports nutrition strategies, you can explore resources from certified sports dietitians and official sports science publications. For instance, the Sports Performance Bulletin offers a range of articles covering advanced fueling techniques and research findings on various performance aids.

Frequently Asked Questions

Endurance athletes like triathletes, marathon runners, and cyclists are the most common users of cola during competition, especially in the later stages of a long race.

Athletes drink 'flat' or de-gassed cola to avoid gastrointestinal issues like bloating and burping that can be caused by carbonation, which are particularly uncomfortable while running.

Yes, the simple sugars in cola provide a fast-acting source of carbohydrates to replenish depleted muscle glycogen stores, giving the athlete a quick energy boost.

No, cola should not replace sports drinks. It lacks the balanced electrolyte profile necessary for proper rehydration and should only be used as a supplementary, strategic fuel source during long events.

While not a healthy daily choice, its strategic use in a high-performance, endurance context is specific. The high sugar content is functional for energy but can cause issues if not managed carefully.

The caffeine helps improve mental focus, increase alertness, and reduce the perception of fatigue, which is crucial for athletes pushing through the final, difficult parts of a race.

An athlete who starts consuming cola and then stops can experience a 'sugar crash' as their blood sugar levels plummet, leading to lethargy and fatigue.